We’ve all heard positive reports about supplements, from vitamin D for strong bones to folic acid for preventing certain birth defects. But many studies are observational rather than conducting controlled studies with placebo control to compare performance of each supplement against each other in an impartial setting.
Consult a registered dietitian for expert guidance, and remember that no supplement can replace eating a balanced diet full of whole foods.
Vitamins
Vitamins are vital nutrients the body requires in small amounts for proper functioning and maintaining good health, found both in food sources as well as dietary supplement forms. Some individuals may require more of them than others, though most should get what they require through eating a well-rounded diet. Vitamin types fall into two categories – fat-soluble and water-soluble, with fat-soluble vitamins being stored in liver tissues while excess water-soluble ones excreted through urine excretion.
As the Food and Drug Administration does not review dietary supplements before they hit store shelves, always consult your physician prior to taking any. Certain supplements can have side effects when taken before surgery or with certain medications; folic acid is especially essential during pregnancy to protect against neural tube defects, including spina bifida.
Minerals
Minerals play a pivotal role in maintaining bone and teeth health, aiding nerve transmission, controlling blood pressure and maintaining acid-base balance. We require large amounts of macrominerals such as calcium, phosphorus, magnesium potassium sodium chloride chloride chloride – in our daily diet; while smaller quantities such as iron manganese copper iodine zinc selenium will keep our systems balanced.
Most individuals get all of the minerals they require from eating a well-balanced diet; however, pregnant women and children as well as individuals on restricted diets may require extra nutrients.
Physical properties used to classify minerals include hardness, hardness, lustre, streak and cleavage. Colour may also provide clues as to which minerals belong together; although only certain idiochromatic elements (like those present in azurite and malachite ) should be considered distinctive of a mineral’s hue (for instance azurite and malachite ). Noncrystalline mineraloids are another classification system.
Herbs
Herbs are plants with fragrant or aromatic properties that can be eaten, added to fragrances or used as part of natural medicines. Common examples of herbs include basil, parsley and rosemary as well as flowering ones such as thyme and dill. Herbs contain aromatic oils which give them their signature flavors and odour, but they can also have health-promoting properties and can add depth of flavour and color without adding fat or sodium to food dishes. It is best to add them at the end of cooking to preserve antioxidant levels.
Although research into the benefits of herbal supplements is ongoing, increasing herb consumption may provide benefits to overall health. Before taking any herbal supplement it’s wise to consult your physician first in order to make sure it’s suitable.
Nutraceuticals
Natural health supplements have seen increasing demand. They offer an alternative to synthetic medication and can provide significant relief from specific health problems like hormone imbalances, indigestion, sleep issues or chronic pain.
Nutraceuticals are an amalgamation of nutrition and pharmaceuticals, used to prevent or treat various health conditions with food-grade materials such as herbs or processed food sources such as grains. Nutraceuticals may come in the form of supplements, herbal remedies or fortified food products.
Nutraceuticals differ from dietary supplements in that they can act to provide medicinal support to specific conditions and symptoms, like cancer, arthritis or fibromyalgia. Furthermore, nutraceuticals have therapeutic potential in that they could prevent or alleviate these illnesses altogether – thus giving rise to what some refer to as ‘pharma food’.
Other Supplements
Dietary supplements include vitamins, minerals, herbs, whole food products and their derivatives such as tablets, capsules, liquids or powders. The Food and Drug Administration monitors dietary supplements to ensure they comply with quality standards and do not make claims that make them drugs (such as treating, diagnosing or curing diseases).
Supplements may help fill nutritional gaps, but they should never replace a well-balanced diet rich in fruits, vegetables, reduced-fat dairy, whole grains, legumes, fish nuts and lean meats. Always consult with a healthcare provider or dietitian prior to taking supplements as overdoing it may be harmful or interfere with certain medications taken simultaneously; additionally supplements cannot replace regular visits to healthcare providers for checkups, screening tests and treatment services.
